WARMUP
2 MIN MACHINE
– THEN –
10 – 1 LATERAL SIDE STEPS
20 AIR SQUATS
20 GLUTE BRIDGES
20 CLAMS SHELLS
10 ALT LIZARDS
10 DOWN DOGS
then…,
STRENGTH
EVERY 90S X 8 (12 MINS)
2 PAUSE BACK SQUATS (3 SEC PAUSE)
+ 4 BACK SQUATS (NO PAUSE)
2 SETS @50%
2 SETS @60%
2 SETS @70%
2 SETS @75%
then…
5 ROUNDS OF:
3 MINS OF WORK / 60 SEC REST IN BETWEEN
12/9 CAL
20 GOBLET REV LUNGES 53/35
– REMAINING TIME MAX BURPEES .
(15 MINS OF WORK / 5 MINS OF REST TOTAL)
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